The “Dizzy Spell Protocol” for Runners
Okay — you’re out running, and the world starts tilting. What now?
Here’s my go-to protocol:
Stop running immediately – Don’t try to “power through.” That’s how people end up face-down on the pavement.
Find shade – Sit or lie down somewhere safe. Against a wall, under a tree, anywhere away from direct sun.
Elevate your legs – Raise your feet above your heart. A curb, backpack, even a water bottle under your heels can help. This pushes blood back toward your brain (Mayo Clinic tip).
Sip slowly – Not chug. Start with small sips of water or a sports drink to ease your system back online (Medical News Today).
Control your breathing – In through the nose, out through the mouth. It calms your nervous system and helps re-center.
Wait it out – Even when you start feeling okay, give yourself time. No biking home or hopping in the car right away. Let things settle.
According to Health Direct Australia and the Mayo Clinic, these steps are the gold standard. And from personal experience? They work.
When it happened to me, I walked slowly to a shaded wall, sat with my feet up, and just focused on breathing. Took a few minutes, but I started to feel the color return to my face. I’ve never forgotten how that felt.
Don’t ignore the signs. You’ve got nothing to prove by toughing it out. Be smart, recover well, and run another day stronger.
What To Do After a Dizzy Run – The Recovery Phase
Once you’ve made it home and the worst is over, it’s not game over yet. Recovery matters — and how you treat those next few hours will decide how fast you bounce back.
Here’s how I handle it when dizziness hits post-run — and what I recommend to every runner I coach.
1. Hydrate with Electrolytes
You’re not just thirsty — your body’s screaming for minerals. Keep sipping water or grab a sports drink. Even better, throw in some electrolyte powder or tablets if you’ve got them handy.
Medical experts are clear on this: the best fix for dehydration is simply replacing the fluids and electrolytes you lost. It sounds basic, but it works.
2. Eat Something Fast and Carby
You need to get your blood sugar back up. A banana, a slice of toast, even a juice box or gel — anything with quick carbs.
The team at Medical News Today backs this up — fast sugars like these help stabilize glucose levels after a dizzy spell. Once you’ve got that down, follow it with a little protein to help seal the deal — a sandwich or small meal does the trick.
3. Lie Down If You’re Still Off-Balance
No shame in taking a breather. Literally. If your legs are wobbly or your brain still feels like it’s lagging behind, get horizontal. Elevate your feet, close your eyes, breathe deep. Give your circulation a chance to reset.
4. Keep an Eye on Your Symptoms
If you still feel off — nausea, shakiness, extreme fatigue — you’re not done yet.
And if you fainted or threw up, get checked out. You shouldn’t be lacing up again until you feel completely normal. No shortcuts here.
5. Delay Your Next Run
This one’s non-negotiable. I usually wait a full 24 hours after a dizzy episode, minimum. And I don’t touch any speed work until my energy is back to 100%.
Respect your body — it just gave you a warning.
Think of post-run recovery like bouncing back from a mini flu:
Hydrate, refuel, rest.
Dizziness isn’t weakness — it’s your body doing damage control. Don’t try to “tough it out” too soon. Live to run another day.
💬 Your Turn:
What’s your dizzy recovery routine? Do you listen to your body, or do you sometimes rush it?